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Rest Faster

FRIDAY, OCTOBER 12, 2018

Happy Birthday House!

 

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WOD
SWOD

15 minutes to work to a heavy load on the following complex
Sn Pull + PSn + OHS

METCON

Rest Faster (Short Version)
3RFT
50x DU
150m Sprint
15x Burpee
50x DU
Rest 2min each round

 


RX+
SKILL/STRENGTH

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (84-86-88%)
Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%


METCON

“Twist and Shout”
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders


STRENGTH BIAS
SWOD

1RM OHS

1RM Clean

ACCESSORY

2xME UB Dips
3mins rest between rounds

 


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course.

 


NEWS & UPDATES

MOBILITY MOVE of the MONTH

Each Month we’ll be featuring a mobility move that will help you in many aspects of your Crossfitting! These are all brought to us by our resident Yoga instructor, Tiffany W. of Wimtastic Wellness.

This month we focus on the wrists! From poor desk ergonomics at work to catching cleans and snatches, our wrists get hammered and often neglected. This incredibly complex joint needs some love, watch the video and give your wrists what they deserve.

Add it to your daily warm-up, instead of just talking while sitting on foam rollers. 😂

yesterday's results

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